5 Foods to Lower Cholesterol

Posted by Aaron W.

Find out about the everyday, easy-to-find foods that can help you improve your cholesterol. These 5 foods will keep you and your doctor smiling when the blood work results come back!

5 Foods to Lower Cholesterol

Posted by Aaron W.

Find out about the everyday, easy-to-find foods that can help you improve your cholesterol. These 5 foods will keep you and your doctor smiling when the blood work results come back!

% of Adults, Adolescents, Children Overweight

Posted by Aaron W.

The trend of overweight individuals in the U.S. has risen significantly over the past 40 years, see the statistics gathered by the Census Bureau for yourself.

Welcome

Posted by Aaron W.

I hope you find this blog helpful and easy to use, and I hope you can use it to improve upon you own health. Take on your own health!

4 Keys to Weight Loss

Posted by Aaron W.

The National Weight Loss Registry has comprised a list of 4 keys to weight loss, based off their study of over 5,000 participants who have lost weight (over 30 lbs) and kept it off (at least 1 year).

Dietary Fats: Good and Bad

Posted by Aaron W. On 1/08/2010
There are a lot of fats in our foods these days and some cause us cancer and heart disease, but others can help us ward off illness, live longer, and feel better.

The Good about Fats:
  • Supplies body with essential fatty acids -EFA's (i.e. alpha-linoleic acid).
  • Transports fat-soluble vitamins (A, D, E, K) around the body.
  • Helps maintain healthy skin, and important in brain and eyesight development in children.
  • Omega-3 fats are linked to good heart health, as well as low triglycerides, reduced risk of blood clot and low heart rate.
  • Unsaturated fats can lower your risk for heart disease.
The Bad:
  • Well-established link with heart disease and stroke.
  • Trans fat linked to multiple cancers.
  • Trans and Saturated fats contribute to high cholesterol.
  • Even keeping your fat consumption to less than 15% of total cal/day, may not prevent artery-clogging.*
  • All fats contain 9 calories/gram (compare to 4 cal for protein and carbs).
  • Saturated fat should be <>
  • Eliminating trans fats could prevent >250,000 heart attacks & deaths/year.**
  • By law, foods labeled "trans fat-free" are allowed to contain up to 1/2 gram/serving.
What to Do:
  • Avoid packaged foods when possible; choose whole foods instead or make things from scratch.
  • Counterbalance the fat you ARE likely to consume by getting lots of fruits, veggies, and whole grains, and keep proteins and dairy products lean.
  • Use Olive, Canola, Sunflower, margarine when cooking and seasoning foods.
  • Use nuts as a snack, instead of chips or crackers.
  • Use peanut butter on veggies, fruit or rice cakes.
  • Remove the skin from all poultry before cooking.
  • Use avocado, instead of cheese on sandwiches.
  • Prepare cold-water fish (i.e. mackerel, salmon) 2 x/wk, instead of other meats.

*Determine your daily caloric intake HERE

*American Heart Association recommends 20-35% of total calories/day come from fats.

References:

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